Recommended Dietary Allowances - Guidelines

MacroNutrient Male Female
A 1000 RE 1000 RE
B1 (thiamin) 1.5mg 1.1mg
B2 (riboflavin) 1.7mg 1.3mb
B3 (niacin) 19mg 16mg
B5 (pantothenic acid) 10mg 10mg
B6 (pyridoxine) 2.0mg 1.6mg
B9 (folate, folic acid) 200mg 180mg
B12 (cobalamin) 2.0mg 2.0mg
Biotin 200mcg 200mcg
Vitamin C 60mg 60mg
Vitamin D 10 mcg 5 mcg
Vitamin E 10mg 8mg
Vitamin K 80mcg 65mcg
Calcium 1200mg 800mg
Iodine 150mcg 150mcg
Iron 10mg 15mg
Magnesium 350mg 280mg
Phosphorus 800mg 800mg
Selenium 70mcg 55mcg
Zinc 15mg 12mg
Potassium* 2000mg 2000mg
Sodium* 500mg 500mg
mg - milligram
mcg - microgram
* - Minimum daily requirement for adults